9 Exercises To Keep Fit At Home

No need to spend hours at the gym to have a firm and toned figure. Here is a selection of the best exercises to lose weight, easy to do at home.

Combine them and practice them two or three times a week – in sportswear or even in your pajamas, in the morning before you hit the shower!

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1. Push-ups: The B. A. BA Of Sports At Home 

Lie down with your toes or knees on the floor, hands just below your shoulders. Bend your elbows to the side and lower your body until your chest almost touches the floor. Your arms should then form a 45° angle. Pause, then come back up. Do three sets of 10 repetitions.

2. Squats: The Best Way To Reshape

This exercise is excellent for losing weight and strengthening the buttocks, legs, abs and back.

Stand upright, feet in line with shoulders, back straight. Bend your knees they should never go past your toes! and lower your buttocks, as if to sit down. Your body weight should stay on your heels. Once your thighs are parallel to the ground, slowly come back up. Do three sets of 20 movements.

Do you have back pain? Place your hands on the back of your head to force yourself to stand straight.

3. The Plank: Lose Weight And Gain Posture

Sheathing is the ideal bodybuilding exercise to lose weight in the stomach, but also to tone your arms.

Start as if you were going to do push-ups with your hands below your shoulders. Stand on your tiptoes and squeeze your abs and glutes to form a straight line. Try to tuck your navel in and be sure to keep your back straight. Start by holding the position for 20 seconds, then increase over the workouts.

4. Dips: Work The Arms 

Place your hands on the edge of a chair or sofa and your legs in front of you. Lower your body to the ground be careful not to block your elbows, then come back up with the strength of your arms. Do three sets of 10 reps, with a break between each.

5. Crunches: Concrete Abs

Lie on your back with your knees bent and your feet flat on the floor. Raise the front of your body until you find yourself seated. Place your hands on your temples and look straight ahead so you don't hurt your neck. Do three repetitions of 10.

6. Lunges: Abs, Back And Thighs

Stand up straight, shoulders back and chin up. Tighten your abs and take a big step forward with one leg, either forward or backward. Lower yourself until your knees are bent at 90 degrees: one close to the floor; the other in front of you, aligned with your ankle. Be sure to keep your body weight on your heels as you come back up and then switch legs.Do 10 reps of each leg, a break, then two more sets of 10.

7. The Side Plank: Lose Weight And Draw The Obliques

This variant of the plank is also an excellent exercise for losing weight because it stimulates the deep muscles of the stomach: the obliques.

Lie on your side with your legs on top of each other. Raise yourself above the ground using your arm and elbow. You can make the exercise even more difficult by raising your other arm at a right angle above your head. Keep your glutes tight and your body aligned. Try to hold 20 seconds on each side, then gradually increase the core time as you work out.

8. The Bridge

This re-strengthen the buttocks, strengthen the abdominals but also to work the back muscles. Lie on your back with your hands at your sides, your knees bent and your feet shoulder-width apart on the floor. Push through your heels to lift your hips. Contract your abs and buttocks to hold up. Go back down slowly.

You can increase the level of difficulty by raising one leg at the same time as the rest of the body: do ten repetitions of each leg, three times.

9. Side Lunges: Lose Weight, But Keep Your Butt!

Standing, bring your left leg behind you, so that your thighs cross – as if you were curtsying. Keep your front knee aligned with your ankle. Return to the original position, then switch sides. Do ten reps on each side, pause, then repeat twice.